This training plan is perfect for the corporate executive, road warrior, busy Mom or anyone with limited time but strong desire. I designed this plan to achieve the optimum time/benefit ratio each day while progressively building strength and cardio fitness over the course of twenty weeks. You will begin working out approximately 30-45 min each a day, with your first long run being 3 miles. At the peak of this program you will be training approximately an hour each work day and up to 2 hours a day on the weekend, with your longest run being 11 miles. The strength training portion is a combination of a 7 week muscular endurance program followed by the 13 weeks of interval strength training. Each Monday is an active recovery day which I have scheduled as an easy swim workout. A light spin class or bike ride may be substituted for those who do not have access to a pool. Each Friday is a rest day and every fourth week is a recovery week. This plan will get you prepared to not just complete the Tough Mudder, but thrive in it.
Before initiating this plan you should be comfortable with using free weights, strength exercises and have a moderate cardio fitness level. Please consult your physician for approval before participating in this or any training program or athletic event.
Integrative Wellness is an independent coaching service and is not affiliated with the Tough Mudder organization.